If you’re living with ongoing pain, know this: what you’re feeling isn’t just “in your head” or a sign of aging and weakness. As a health coach and counselor, I work with people who lose interest in things they once loved, feel flat, or struggle with motivation — and I’ve also watched loved ones slip into the downward cycle of emotional withdrawal and physical decline. Below I’ll share what recent research shows and practical steps you can try today if you — or someone you care for — are caught in this pattern.

Science shows that chronic pain can change brain chemistry in a way that reduces pleasure and motivation. In plain terms: pain can turn down the parts of your brain that make you feel rewarded and driven. That’s why you might stop doing things you used to enjoy and find yourself with little to no motivation. It’s a real, biological response — not laziness or moral failing.

1. Start with compassion

Don’t blame yourself. Recognize that pain affects motivation biologically. Saying, “This is hard right now,” is more helpful than harsh self-criticism.

2. Break things into tiny steps

Big goals feel impossible when motivation is low. Pick one very small action you can do today: five minutes of stretching, a two-minute walk outside, or listening to one favorite song. Small actions add up and are easier for your brain to accept.

3. Build reliable, small rewards

Reintroduce tiny pleasures on purpose. Make a short checklist of enjoyable things (a warm cup of tea, a quick call with a friend, five minutes with a hobby) and aim to do one each day. Predictable rewards help rebuild the brain’s reward system.

4. Use gentle routines

Create a low-pressure routine that supports well-being: consistent sleep times, brief movement, a short mindfulness or prayer moment. Routines reduce the energy spent deciding what to do and conserve limited motivation.

5. Track wins, however small

Keep a simple journal or checkbox list. Noticing small accomplishments — “I walked two minutes” or “I read one page” — reinforces progress and gives your brain helpful feedback.

6. Ask for help and set realistic expectations

Let trusted people know you’re struggling. Ask for small forms of practical support

(someone to make a short phone call with you, help with a task). Be honest about what you can and can’t do today.

7. Consider targeted professional help

Because pain can change brain chemistry, treatments that address motivation and mood — such as lifestyle coaching, counseling, and natural health therapies — can help. I can support you in exploring options for both physical and mental health.

You don’t have to wait until the pain disappears to feel better in other ways. Small, consistent actions taken with kindness toward yourself can help restore pleasure and purpose, even while pain remains.

If this resonates, I’d love to come alongside you and explore natural, practical ways to improve your physical and emotional wellbeing.

 Written by Tracy Manno — Integrative Health Coach | Certified Functional Nutrition Counselor | Faith-Based Counselor & Life Coach